7/13/08

Took this workout for Ross Enamait's Full Throttle Conditioning. This, like Friday's pull-ups, was a lot of push-up volume for me. Did a fair amount of partitioning again and got through. My time leaves room for improvement but it's nice to continue to cross hurdles.

Race to 150

Circuits of 50-40-30-20-10 each
Push-ups
Squats
Sledge Swings
Jumping Jacks

7/12/08

Band sprints today.

20x 20 sec. band sprints with 20 sec. jumping jack rest periods.

Core:
4 circuits
4ea TGU @ 40#
10x Band Hyper extensions
10x Flutter Kicks (4-count)

7/11/08

I found this workout on the Crossfit site. Seemed like a reasonable compensation for not working out yesterday. Three separate workouts done 4 hours apart. Had the day off so it worked out great. My butt was kicked but I enjoyed it.

(1) 21-15-9
95# Thrusters
Pull-Ups

Comment: Big milestone for me to be able to do this sort of pull-up volume. I had to partition quite a bit and should have used a sundial to time this workout but it was still a big hurdle.

Rest 4 hours

(2) Five circuits
5x Dead Lift @ 275#
10x Burpees

Rest 4 hours

(3) Run 1 mile

7/10/08

Nothing. I suck.

Time to Catch Up

I haven't been able to keep my journal up to date. I'll get caught up now.

7/3/08

Warm-up:
Dips 5x5
L-sit max hold x3

Workout:

Tabatas

Burpees 1 minute
Med. Ball Slams 1 minute
Lateral Jumps 1 minute
Burps 1 minute
Squats 1 minute
Push-ups 1 minute
Jumping Jacks 1 minute

Rest 1 minute and repeat


7/4/08

Crazy holiday. Planned to work out but took a rest day instead.

7/5/08

Warm-up:

Barbell Complex x4 @ 90#

6ea.
Dead Lift
Hang Clean
Front Squat
Push Press
Romanian Dead Lift
Push-up

Workout:

(1) 4x30/30 Push Press @ 20# DBs

(2) 6x Bent Row @115# + 6x Pull-ups
4x with 2 minutes rest each

(3) 6x Squat @ 60# Sandbag and 100# Fat DB
5ea Lunge Jumps
Repeat 4x with 1 minute rest each

Finisher:

4x10 Weighted Sit-ups @ 50#

7/6/08

Didn't plan to rest today. But I did. I'm a loser.

7/7/08

Warm-up:
20#, 30#, 40#, 50#
6ea Swings
10X Goblet Squat

Workout:
30 seconds each
Burpees
Jumping Jacks
Split Jumps
Burpees
Jumping Jacks
Squats/Push-ups (alternate)

1 minute rest each circuit
Repeat 4X

7/8/08

Warm-up:
15ea Turkish Get Ups @20#

Workout:

Practice Pistols

Glute Ham Raise negatives 4x4

Then:
5x Chin-ups
10x Kneeling Rollouts
10ea DB Bench Press

2 minute rest each circuit
Repeat 5 times

7/9/08

Went out and ran a brisk mile. Nice change of pace.

Clean the Garage

Adjusted this one from the Rosstraining forum Workout of the Week. A good strength endurance challenge. Nice to have the garage gym back in service.

A1 – 5 Pull-ups

B1 – 10ea DB Cleans 65#
B2 – 10ea DB Snatches 65#
B3 – 10ea DB Swings 40#

C1 – 15 Push-ups

Repeat “B” Complex

D1 – 15 Box Jumps (24”)

Rest 60 Seconds

Repeat 3x